Goals & Gains Nu'Keese vs. A Lawyer

05/18 - Riverwalk

LPD - 105x10(2), very slow and controlled
BOR - 115x5, 135x8(2), 185x5(3), slow

Front Squat: Just shoes.

95x8
135x5
225x5
275x2(3)

Press - 45x8(3)
Cable High? Row - 100x12(2)
Dec SU - 15(2)
 
05/19 - Riverwalk

Row Machine - 70x15(2)

Bench Press:

45x15(2)
135x8
185x5
225x3
245x3(5)

Squat: Just shoes.

135x5
225x5
315x1
365x2(3)

Press:

45x10
95x5
115x5(3)

RDL: Grip was an issue, but forearms feel like they got good work in.

135x8
185x6
235x6
255x6(3)

Band Pulls - bluex30(2)
 
05/23 - Riverwalk

Squat: Belt on 405 and on.

135x8(2)
225x4
315x2
405, 435
455x4
415x4

Bench Press: Super long pauses slow controlled descent.

135x5(2)
225x3
255x2
275
285x5
255x5(2)

Shouder Matrix - 7x12(2)
- Band Pulls - Yellow Double x 12(3)
LPD - 105x12(2), very slow controlled, full rom
- Dec SU - 15(3)
 
KotovSyndrome said:
It looks like you're back on track. How's the shoulder feeling?
Click to expand...

Yeah, thinks are starting to feel like normal again. Shoulder is coming along, mobility is better than before surgery, but there is still some discomfort and occasional tightness. Last official therapy session is today.

05/24 - Riverwalk

Front Squat: Long pause.

135x5(2)
225x3
275x2(6)

Press + Snatch Grip Press - 45x8+5(2)
Dec SU - 15(2)
 
5/25 - Test

Arm Bike - 6:00

Bench Press:

45x15(2)
135x8
180x5
225x3
270x3(5)

Work with therapist - 20:00
Ice/Stim - 15:00
 
05/26 - Riverwalk

Squat: Low bar. Knee sleeves. No pain.

135x5(2)
225x5
315x2
365x2(6)

Press:

45x8(2)
95x5(3)

LPD - 105x10(2)

05/27 - Riverwalk

Arm Bike - 6:00

BOR: Strict

45x15(2)
135x8
185x5(3)

DB Bench - 50x15(2), slow and controlled
DB Matrix - 7.5x12(2)
- DB Curl - 12.5x12(2)
LPD - 105x12(2)
Machine Row - 105x12(2)
KB Punch - 25x12(2)
Band work and stretches
Dec SU - 15(2)
- Back Ext - 10(2)
 
05/31 - Riverwalk

Shoulder band warmup

Bench Press:

45x15
135x8
225x3
275
295x5
265x5(3)

Squat: Legs were a bit tired from the weekend, capped it at 2's.

135x5(2)
225x3
315x2
405, 440
465x2
415x2(5)

LPD - 120x8(3)
- Band PA - 15(3)
Dec SU - 15(2)
 
06/01 - Riverwalk

Front Squat: Just shoes.

135x5(2)
225x3(2)
275x2(3)

Press:

45x10, 5
95x3
120x5(3)

Lots of band work
Dec SU - 15(2)
 
6/3 - Riverwalk

Band warm up.

Bench: Varied grip, cg on 135 sets.

45x15 (2)
135x8
225x3
275x3 (5)
135x12 (2)

LPD - 105, 120, 135 x 8
Row Machine - 110, 125x8
Lat Raise - 8, 10, 12.5x12
- Curl - 8, 12.5, 17.5x12

Squat: Long pauses in bottom.

135x8 (2)
225x5
315x2 (5)

Front Squat:

225x2 (2)
275x2
315x2

Squat - 225x8
 
Last edited:
D-day - Riverwalk

Shoulder band warmup.

Bar warmup

Bench Press:

135x8
185x6
225x4
275
[email protected]
265x5
270x5(2)

DB Bench - 75x12(2), 8
Shoulder Matrix - 8x12(2)
- DB Curl - 17.5x10(2)
Row Machine - 115, 105, 95, 85, 75 x10
 
06/07 - Test

Squat: Used an Ohio Power Bar, very nice.

45x15
165x5
245x5
335x2
435
465x5 @ 9.5
415x3(3)

Deadlift:

225x5
315x3
405x2(2)
455x2(3)

Single Leg Glute Bridge - 15(2), each leg
 
06/09 - Test

Bench Press: Long pauses on 295 sets. Neutral grip on 225 sets.

45x15
165x5
245x3
285
295x3(5)
225x8(3)

One Arm DB Press - 30x10(3)
DB Curl - 20x10(2)

Band work.

06/10 - Hillsborough YMCA

Squat: High bar.

45x10
135x5(2)
225x3
315x2(3)

Front Squat:

135x2
225x2(3)

GM - 135x6(2)
Row Machine and LPD for about 6 sets of 10

06/11 - Test

Squat:

45x10(2)
165x5
245x5
335x3
425x3(5)

Front Squat:

225x2
275x2
315, 345, 375

Deadlift: Felt stress in the shoulder so decided to shut it down.

315x5
405x2
455
475x2, 1

Leg Raises
Left shoulder stuff
 
06/13 - Riverwalk

Bench Press:

135x8
225x3
275x2
295
315x5
285x5(2)
225x5(3)

1 Arm DB Press - 35x10(3)
DB Matrix - 5x10(3)
- DB Curl - 22.5x10(3)
KB Hold - 25x10/10(3)
- Shoulder Taps - 20(3)
High Row Machine - 80x20
 
06/14 - Test

Added 1/4 inch heel back into shoe to help relieve ankle pain.

Front Squat: No belt.

225x2(4)
275x2
315x2(2)

Squat:

225x3
245x3
335x2
425x5(4)

Deadlift:

315x3
405x2
475
495x2(3)

BOR - 185x6(3)
 
06/16 - Test

Band warmup

Bench Press: These felt pretty tough. TnG on 225s.

45x15
135x8
225x3
275
305x3(5)
225x12, 10

1ADBP - 40x10(3)
Shoulder Matrix - 5x10(3)
- DB Curl - 25x10(3)
Band Pulls - bluex15(2)
LPD - 120x8, 140x8(3)
Face Pull - 50, 60, 70 x10, 80x10(2)
 
06/17 - Test

Squat:

135x5
225x3
315x2
415x2(6)

Deadlift:

225x5
315x2
405x2
465x3(6)

Front Squat:

225x2(4)

06/18 - Riverwalk

LPD - 105x20,15,10
Cable Row - 105x15,12,10
Face Pull/Rotation - 40x12(3)
Ab Wheel - 5(2)
DB Curl - 25x10(3)

Sprints - ~50 yards(5)
 
06/20 - Test

Bench Press: Both shoulders were annoying so took the weight down. Ring finger on rings.

45x15(3)
135x8
225x3
255x5(4)
225x8(2), close grip

DB Bench Press - 75x10(3)
Shoulder Matrix - 5x8(3)
- Shoulder Taps - 10(3)
 
06/21 - Test

Squat:

45x15
165x5
245x3
335x2
405x4(5)

Deadlift:

315x3
405(2)
455x3(4) @ 7.5

Row - 185x8(3)
Band Pull Aparts
Face Pulls
LPD - 100x20(2)
 
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